Stomach Vacuum
The stomach vacuum strengthens the transverse abdominis for a small waist and deep core bracing.
Updated
Stomach Vacuum
The stomach vacuum strengthens the transverse abdominis for a small waist and deep core bracing.
Muscles Involved
- Transverse abdominis : exclusive target, deep brace
- Diaphragm : respiratory coordination
Step-by-Step Instructions
Step 1 — Position
Standing, seated or on all fours.
Step 2 — Exhale
Exhale all air from the lungs.
Step 3 — Draw in
Draw the navel toward the spine as hard as possible.
Step 4 — Hold
Hold 15-30 seconds breathing shallowly.
Sets and Reps
3-5 sets of 15-30 seconds. Can be practiced daily.
Common Mistakes
- Holding breath : breathe shallowly during the vacuum
- Not drawing in hard enough : imagine navel touching the spine
- Inflating belly on inhale : maintain the vacuum
Safety Tips
Zero-risk exercise. Can be practiced anywhere, anytime. Beneficial for posture and abdominal control.
Variations
- Vacuum on all fours : gravity assists retraction
- Supine vacuum : starting version
- Standing vacuum : most functional version
Who Is This Exercise For?
All levels. The only exercise that truly targets the transverse. Classic bodybuilder exercise.